• Thu 13DEC 2018
    17 Comments
    Special Edition
    Justin

    Special Edition

    News and Notes

    Heat – New Heater installed at noon hour today!

    Friday – Bring a Friend Day in all classes!

    • You all have a friend that has been thinking of starting. Show them what MCF is all about on Friday!

    Saturday – Christmas Throwdown, Potluck & Social

    • 10:00am to 4:00pm. Members Only Event. Please register <Here>.
    • End time is approximate.

     

    Strength

    Power Clean

    5-4-3-2-1

    Build to a heavy single.

    *12-15 minutes

     

    WOD

    Special Edition

    6 Rounds

    15/12 Calorie Row

    5 Clean & Jerks (135/95)

    15 KBS (53/35)

    20 Lateral Hops over Barbell

     

    *2 min delayed start for 2nd group in larger classes.

     

    Extra

    Gymnastics & Midline

    3 Rounds (NFT)

    10 Ring Dips

    15 Good Mornings

    20 Glute Bridges

     

17Comments
  • Posted by Troy on December 13, 2018 at 11:16 am

    Wod – 15:55. 44lb KB & 115 C&J

    Reply
  • Posted by Hogan on December 13, 2018 at 12:37 pm

    Really liked this one!
    Wod: 15:05 Rx

    Reply
  • Posted by Channy on December 13, 2018 at 12:43 pm

    Strength: Power Cleans | built to 165# (5# PR)

    WOD: Special Addition | 18:20 RX
    … “bar hops” & I are very much not friends!!!

    ** 10 strict PUs **

    Happy Birthday Coach Chris & Tom! 🥳

    Reply
  • Posted by Tom on December 13, 2018 at 1:37 pm

    strength cleans 185 pr
    wod
    with 115 and 53
    19:07
    pull ups done
    fun morning

    Reply
  • Posted by Serge G on December 13, 2018 at 2:33 pm

    Strength – PC – Built to 205#

    WOD – 20:55 Rx

    22 Strict PU’s (152 for the month)

    Reply
  • Posted by Chris A. on December 13, 2018 at 4:35 pm
    Pre wod
    1000m row with Serge,Luc,Darci

    WOD
    Special Edition
    17.38 rx

    Reply
  • Posted by Denis on December 13, 2018 at 5:20 pm

    Wod – 16:44 @ 115#

    Reply
  • Posted by Jess B on December 13, 2018 at 5:56 pm

    Strength- 135lbs (5lbs PR)

    WOD- 19:07

    Reply
  • Posted by Best on December 13, 2018 at 7:43 pm

    Wod 18:28 Rx

    gassed …

    Reply
  • Posted by Marty on December 13, 2018 at 11:00 pm

    70 cal assault bike

    Pull-ups ✅

    WOD – 16:44rx

    Great class Coach Lora!!!

    Reply
  • Posted by James Shepherd on December 14, 2018 at 1:51 am

    70 cal assault bike
    Pull-ups done
    Strength:
    135-155-185-205-225-245#

    WOD:15:14 Rx

    Great job everyone!

    Reply
  • Posted by Frankie Boucher on December 14, 2018 at 1:53 am

    WOD: "Special Edition"
    6 rounds of:
    12 cal row
    5 clean & jerks = 65 lbs
    15 KBS – 35 lbs
    20 lateral hop over barbell
    Time: 20:00 even
    Tks coach Jeff S

    Reply
  • Posted by Todd on December 14, 2018 at 3:27 pm

    Oly Class

    Complex: 2 reps Clean and Jerk, up to 195#

    10 Strict PU’s complete (90).

    Reply

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